30g+ protein
Meal Prep Jalapeno Popper Breakfast Sandwiches
403 cal30g protein30g carbs19g fat
Six taps to your macros
Answer six quick questions and get your calories, protein, carbs and fat. Built for women over 35 who lift, chase kids and still want dessert.
By Tami Smith, NASM Macro Coach & CPT
No email needed
What’s your main goal?
Pick the one that matters most right now. You can change it later.
How old are you?
Your resting burn changes with age, so this tunes your calories.
1880
Calculating for a man?
How tall?
Slide or tap. Close is good enough.
4′ 6″6′ 6″
What do you weigh today?
Just between you and this page. It never leaves your device.
90 lb350 lb
What does a normal week look like?
Be honest, not aspirational.
How much protein do you eat now?
Anywhere from 0.8 to 1g per pound is a great target. Pick the one you can actually hit. Last one!
Your macros
calories a day
Resting burn · maintenance
g
protein
g
carbs
g
fat
Split across your day
Breakfast
Lunch
Dinner
Snack
Saved on this device. Every recipe now shows how it fits your day.
Recipes that fit your day
Every recipe card now shows what share of your day it uses.
How we do the math
- Your resting burn (BMR). The Harris-Benedict equation estimates what your body burns at rest from your age, height and weight.
- Your daily burn (TDEE). We multiply that by your activity level, from 1.2 if you mostly sit to 1.9 for athletes. That’s your maintenance number.
- Your goal. To lose fat we take 10–25% off, gentler when you’re already lean, and never below your resting burn. To recomp we keep you at maintenance. To build muscle we add 10–20%.
- Your macros. Protein first: 0.8 to 1g per pound, depending on how much you eat now. Ease in and build up if protein is new to you. Then 30% of calories from fat for healthy hormones. Carbs fill the rest to fuel your workouts.
This is an estimate, not medical advice. If you’re pregnant, nursing or managing a health condition, check with your doctor first.
Good questions
What are macros?
Protein, carbohydrates and fat, the three nutrients that give food its calories. Protein and carbs have 4 calories per gram; fat has 9.
How does the site remember my numbers?
They’re saved in your browser on this device only, never sent to us unless you choose to email them. Clear them anytime with the “Forget my macros” button.